Trying to lose weight or build some muscle!? This the calculator for you! Losing body fat and putting on muscle mass is as simple as mastering your intake of calories. If you are a complete beginner at losing weight, lifting weights and generally being healthy, the first thing you need to master is keeping track and managing how many calories you need to eat per day. Learning this first was the key to the massive success in my weight loss transformation.

To Use This Calculator:

Select your activity level trying to best match the guide written for it below. Keep in mind, this is for your general daily activity and NOT your dedicated gym sessions.
If you are debating between two different options, my suggestion is to pick the lower one if you want to lose weight and pick the higher one if you want to gain weight.

Enter the amount of days you plan to visit the gym to workout and then enter the average time you spend at each gym session.
As an example, if you visit the gym 3 times a week and you spend 1 hour doing your workout, you will select 3 from the drop down and then type 60 in the following text box.

If you have any questions, comments or feature suggestions, please feel free to email me at chris@gutstocuts.com.